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Sweet Vinyasa: Aligning towards the Center

We strengthen the legs, open the hips and heart and move towards one legged bridge pose. [learn more]

Sequence: Aligning towards the Center. Lunges, Horse, Side Splits, Bridge, Slumpy Swami, Sit [view complete sequence]

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Teacher: Kira Ryder
 
 


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15 Peeps

Similar pattern as lately. Tuning towards the alignment points and then relaxing in them. Particular emphasis in the lines of the legs this morning. Creating tension points and moving away from them. Opening of Hips and Legs. Horse and Front Splits.

Sit.

Sukhasana.
Sacrum Play.
Forward Fold
Side Bend.
Switch Legs and Repeat Other Side.

Transition All Fours
Plank
Dog
Play in Dog

Lunge Sequence 1
Leg Lift to Lunge
Tuned Alignment Points
Dog

Repeat Lunge Sequence 1 other Side

Vinyasa 1
Dog
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 2
Leg Lift to Lunge
Additional Alignment Points
Dog

Repeat Vinyasa 1

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM

Leg Sequence
Sun to
Lunge
Hammock Pose
Horse
Squirt
Malasana
Deep Low Lunge
Externally Rotated Hamstring
Lunge

Vinyasa 2
Dog
Plank
Low Cobra (without hands)
Rest
Locust with hand Interlaced behind back
Rest
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing
Tadasana

HAM

Repeat Leg Sequence Other Side
But Take Squirt Deeper, emphasizing work in legs.

Repeat Vinyasa 2
Rest Child's Pose

Vajrasana Meditation

Transition onto Backs
Knees to Chest

Hamstring Stretch Play (aka Supine Splits)

Bridge Pose 1
Bridge Pose with Leg Lifting
Bridge Pose to easy inverted candlestick

Easy plow
Roll out to easy Fish

Roll up to Sitting
Slumpy Swami
Paschimottanasna

Sit

Savasana

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